WOD

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CrossFit WOD, June 3, 2023

CrossFit – Sat, Jun 3

Metcon (Time)

Partner WOD
800m run

10 Rope Climbs

60 Box jumps or step ups

150 Alternating DB Snatches 50/35

60 Box jumps or step ups

10 Rope Climbs

800m run

CrossFit WOD, June 2, 2023

CrossFit – Fri, Jun 2

Squat Clean (Build to a heavy set of 3 TNG)
Metcon (Time)

5 Rounds For Time:

10-8-6-4-2 Squat Cleans 155/105

20/15 Cal Row

10 T2B

RX 135/95

CrossFit WOD, June 1, 2023

CrossFit – Thu, Jun 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

200M RUN

1 Round of Nate

2 Ring MU

4 HSPU

8 KBS 32/24kg

RX

200m Run

1 Rounds of:

2 Devils Press 50/35

4 Push Press 50/35

8 KBS 24/16kg

CrossFit WOD, May 31, 2023

CrossFit – Wed, May 31

Back Squat (5-5-4-4-3-3)

5 @60%

5 @65%

4 @70%

4 @75%

3 @80%

3 @85%

Metcon (Time)

10 Rounds

7 Over the Bar Burpees

5 Push-Jerks 135/95

30 DU

CrossFit WOD, May 30, 2023

CrossFit – Tue, May 30

Power Clean (6 X 3 70%)
Metcon (Time)
<p>5 Rounds</p><p>30 sit-ups</p><p>15 Deadlifts 135/95</p><p>12/9 cal bike</p>

CrossFit WOD, May 29, 2023

CrossFit – Mon, May 29

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run

CrossFit WOD, May 26, 2023

CrossFit – Fri, May 26

Shoulder Press (3 sets max reps @ 60%)
Metcon (AMRAP – Reps)
<p>AMRAP X 15</p><p>Max Cal Row</p><p> </p><p>Every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00)</p><p>Max set of unbroken T2B</p><p>score is total calories plus total T2B</p>
Extra Work (Time)
<p>1 Mile Run</p>

CrossFit WOD, May 25, 2023

CrossFit – Thu, May 25

Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 20</p><p>18/15 Cal Bike</p><p>12 T2B</p><p>8 Mat Lengths double DB front rack Lunges</p><p> </p><p>DB 50/35</p>
Metcon
<p>100 cal any machine or 1 mile run</p>
Metcon
<p>Childs pose</p><p>cobra</p><p>hip stretch</p><p>couch stretch</p><p>frog stretch</p><p>pike stretch</p><p>wrist stretch</p>

CrossFit WOD, May 24, 2023

CrossFit – Wed, May 24

Front Squat (5-3-1-5-3-1)
<p>5 @70%</p><p>3 @75%</p><p>1 @85%</p><p>5 @70%</p><p>3 @80%</p><p>1 @90%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>125 DU</p><p>750/600m Row</p><p>50 Wallballs 20/14lb to 10/9ft.</p>
Extra Work (AMRAP – Reps)
<p>Every 3 Minutes x 5 Sets:</p><p>2 Minutes Max Cal Bike</p><p>1 Unbroken Set of Ring MU</p><p> </p><p>Scale with Bar MU or C2B or pull=ups or banded pull-ups</p>

<p>Score is total calories on the bike plus reps</p>
Extra Work (Weight)
<p>Bench Press</p><p>Build to a heavy set of 10</p><p>Try to do it in no more than 3 attempts</p>

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